My Pyramid: Calcium

Get Your Calcium Rich Foods

Dairy products are your best source of calcium. Milk products are your best source of calcium for bone development and maintenance. Teens and adults should have 3 cups (three servings) and children (ages 2 to 8) 2 cups (two servings) of fat free milk, low-fat milk, or equivalent milk products (yogurt and cheese) every day.

Serving sizes of milk, yogurt, and cheese:

1 cup milk

1½to 2 ounces of cheese

1 cup yogurt

Non-dairy calcium sources:

Calcium-enriched orange juice

Tofu (with calcium sulfate)

Sardines and canned salmon (with bones)

Broccoli

Greens (turnip and beet), okra

Cooked dried beans

Dairy calcium sources:

Milk

Hard cheese

Yogurt

Cottage cheese

Ice cream, low-fat ice cream

Pudding, custard

Include more milk products in your diet. Use milk when making homemade or canned soups such as tomato, clam chowder, and cream of mushroom soup.Make hot cereals and instant hot chocolate/cocoa with milk instead of water.Add nonfat dry milk powder to meatloaf, milk drinks, cream soups, and pudding recipes.